Archive for January, 2016

01/02/2016


Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

EMOM for 8mins

Odds: 3-5 HSPU (scale to ability level)

Evens: 20-50 double unders

LEVEL 2

EMOM for 8mins

5-7 HSPU for speed (hit the same number of reps and note time of each set)

STRENGTH

Front Squat (3-3-3-3-3RM)

CONDITIONING

Metcon (3 Rounds for time)

Each round for time

12/8 cal assault

9 HSPU

12/8 cal assault

9 C2B

Rest 2-3mins between rounds

26/01/2016


Hilltop CrossFit – WOD

CONDITIONING

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*Thrusters 42.5/30

** 7min cap – scale accordingly

STRENGTH

A: Back Squat (10mins to find a heavy single)

B: Back Squat (5-5-5 @ 80% of above)

23/01/2016


Hilltop CrossFit – WOD

PARTNER WOD

Metcon (AMRAP – Reps)

In pairs

25min AMRAP

100 cal row (change every 10 cal)

90 weighted box step overs (15/10 each hand)

80 abmat sit ups

70 deadlifts (40/30 – only to be performed while partner in HS hold)

60 wall balls (9/6)

50 burpees

40 pull ups

30 double unders each

20 OHS (40/30)

10 wall climbs each

*max ground to overhead in time remaining (40/30)

22/01/2016


Hilltop CrossFit – WOD

WARM UP

(No Measure)

In pairs 6min AMRAP

5 burpees

10 plate GTOH (15/10)

Swap when partner finishes 200m run

STRENGTH

Back Squat (3 x 2,2,2 @ 75-80%)

*Cluster set of 2’s

CONDITIONING

Metcon (AMRAP – Rounds and Reps)

20mins

10 KB push press (16/12) – 5 each side

15 KB swings

20 box jump (60/50)

LEVEL 2

20mins

10 toes to bar

15 KB swings (24/16)

20 box jumps (60/50)

20/01/2016

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

Alternating reverse tabata for 8 rounds of each

1) Hollow and arch holds

2) pull ups

LEVEL 2

2mins max bar muscle ups

Accum. 2mins hollow hold

Each break = 10 hip ext. on GHD

STRENGTH

Hang Snatch (Find a heavy single for the day)

CONDITIONING

Metcon (Time)

6 rounds

12 back squats (60/40)

7 shoulder to overhead

LEVEL 2

6 rounds

12 front rack forward lunges (61/42.5)

7 ground to overhead

19/01/2016


Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

3 rounds

3-4-5 wall climbs

10 barbell roll outs

STRENGTH

Deadlift (5 @ 70, 5 @ 75, 5 @ 80, AMRAP @ 85% )

CONDITIONING

Metcon (Time)

3 rounds of each

20/15 cal air bike

20/15 row

*this is not a couplet, perform 6 seperate sprint efforts total with 3mins rest between efforts

**score is slowest times of bike and row combined

18/01/2016

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

Tabata double unders

KB Snatch

CONDITIONING

Metcon (Time)

3 rounds

1 rope climb (or 5 strict pull ups)

12 T2B

1 rope climb

12 KB snatch (16/12)

LEVEL 2

5 rounds

1 rope climb

12 T2B

1 rope climb

12 KB snatch (24/16)

STRENGTH

Front Squat (3-3-3-3 (75,80,2@85%))

16/01/2016


Hilltop CrossFit – WOD

STRENGTH

Metcon (Weight)

Rising bar thruster – indian file

2 female bars (short arse and tallies)

2 male bars (midgets and lankies)

Female bar starts at 25kg and raises by 2.5kg each lift

Male bar starts at 35kg and raises by 5kg each lift

Keep going until you fail. When you fail, you’re out.

PARTNER WOD

Metcon (Time)

In pairs – 1 working at a time, change as needed

100 cal row

80 thrusters (30/20)

60 wall balls (9/6)

40 no push up KB/DB burpees box step ups (16/12)

20 KB/DB push press (each)